How essential is NUTRITION for every day

How does it work

Restore

Repair

Regenerate

With our modern lifestyle comes modern problems – stress, poor diet and disease – all contributing to a less than healthy outcome.

A balanced diet – rich in nutrients, essential vitamins and minerals is crucial to a healthy and happy lifestyle.

Supplementing your life on the run is therefore vital to repairing some of the damage caused by today’s stressor.

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First blog post

First and foremost, this is my first blog experience in wordPress. Nevertheless, of course I am pretty sure doing this blog while at home, on vacation, on travel, is amazing. I coundn’t imagine how my life engage working online is more than I am expected.

From this point of view, I may be able to express something new in the web like by posting some sort of my idea with regards to health and wellness.

Thus by sharing valuable supplements that will strenghthen our immune system, fortifying our family’s health is wonderful.

Enchancement the right food we eat. Thay what I wanted to share also the key to health and freedom of business opportunity.

Strengthening the immune system
The art of living well

#Barley #is a very healthy grain. It’s rich in vitamins, minerals and other beneficial plant compounds. Barley is high in fiber content which help food move through your gut and promotes a good balance of gut bacteria, both of which play important roles in digestion. The type of insoluble fiber found in barley may prevent the formation of gallstones, helping your gallbladder function normally and reducing your risk of surgery. Regularly adding barley to your diet may reduce risk factors for heart disease, such as high blood pressure and “bad” LDL cholesterol.

Barley is one of the most widely consumed grains in the American diet. The versatile grain has a somewhat chewy consistency and a slightly nutty flavor that can complement many dishes.

It’s also rich in many nutrients and packs some impressive health benefits, ranging from improved digestion and weight loss to lower cholesterol levels and a healthier heart.

Barley is a simple grain which most of us have in our pantries, yet very few of us know its many health and beauty benefits. Barley is relatively low in calories, high in fiber, and packed with vitamins and nutrients. Hulled barley is especially beneficial, due to its bran content.

HEALTH BENEFITS OF BARLEY

RICH IN MANY BENEFICIAL NUTRIENTS

Barley is rich in vitamins, minerals and other beneficial plant compounds. It’s available in many forms, ranging from hulled barley to barley grits, flakes and flour. Almost all forms of barley utilize the whole grain – except for pearl barley, which has been polished to remove some or all of the outer bran layer along with the hull.

When consumed as a whole grain barley is a particularly rich source of fiber, molybdenum, manganese and selenium. It also contains good amounts of copper, vitamin B1, chromium, phosphorus, magnesium and niacin.

Additionally, barley packs lignans, a group of antioxidants linked to a lower risk of cancer and heart disease.

However, like all whole grains, barley does have antinutrients, which impair your body’s digestion and nutrient absorption.

Try soaking or sprouting the grain to reduce the antinutrients content. These preparation methods make barley’s nutrients more absorbable.

Soaking and sprouting may also increase vitamin, mineral, protein and antioxidant levels.

What’s more, you can use sprouted barley flour for baking.

Whole grain barley contains a range of vitamins, minerals and other beneficial plant compounds. Soaking or sprouting your barley can improve absorption of these nutrients.

REDUCES HUNGER AND MAY HELP YOU LOSE WEIGHT

Barley may reduce hunger and promote feelings of fullnes – both of which may lead to weight loss over time.

Barley lessens hunger largely through its high fiber content. A soluble fiber known as beta-glucan is particularly helpful.

That’s because soluble fibers, such as beta-glucan, tend to form a gel-like substance in your gut, which slows the digestion and absorption of nutrients. In turn, this curbs your appetite and promotes fullness.

A review of 44 studies found that soluble fibers, such as beta-glucan, are the most effective type of fiber for reducing appetite and food intake.

What’s more, soluble fiber may target belly fat associated with metabolic disease.

Barley contain soluble fiber, which reduces hunger and enhances feelings of fullness. It may even promote weight loss.

INSOLUBLE AND SOLUBLE FIBER CONTENT IMPROVES DIGESTION

Barley can boost your intestinal health.

Once again, its high fiber content is responsible – and in this case, particularly its insoluble fiber.

Most of the fiber found in barley is insoluble, which – unlike soluble fiber – does not dissolve in water. Instead, it adds bulk to your stool and accelerates intestinal movement, reducing your likelihood of constipation.

In one four-week study in adult women, eating more barley improved bowel function and increased stool volume.

On the other hand, barley’s soluble fiber content provides food for friendly gut bacteria, which, in turn, produce short-chain fatty acids (SCFAs)

Research shows that SCFAs help feed gut cells, reducing inflammation and improving symptoms of gut disorders such as irritable bowel syndrome (IBS), Crohn’s disease and ulcerative colitis.

Barley’s high fiber content helps food move through your gut and promotes a good chance of gut bacteria, both of which play important roles in digestion.

■ MAY PREVENT GALLSTONES AND REDUCE YOUR RISK OF GALLBLADDER SURGERY

Barley’s high fiber content may also help prevent gallstones. Gallstones are solid particles that can form spontaneously in your gallbladder, a small organ located under the liver. The gallbladder produces bile acids which your body uses to digest fat.

In most cases, gallstones don’t cause any symptoms, however, from time to time, large gallstones can get stuck in a duct of your gallbladder, causing intense pain. Such cases often require surgery to remove the gallbladder.

The type of insoluble fiber found in barley may help prevent the formation of gallstones and reduce the likelihood of gallbladder surgery.

In one 16-years observational study, women with the highes5 amounts of fiber intake were 13% less likely to develop gallstones requiring gallbladder removal.

This benefits appears to be dose-related, as every 5-gram increase in insoluble fiber intake dropped gallstones risk by around 10%.

In another study, obese individuals were put on one of two rapid weight loss diets – one rich in fiber, the other in protein. Rapid weight loss can increase the risk of developing gallstones.

After five weeks, participants on the fiber-rich diet were three times likelier to have healthy gallbladders than those on the protein-rich diet.

The type of insoluble fiber found in barley may prevent the formation of gallstones, helping your gallbladder function normally and reducing your risk of surgery.

■ BETA-GLUCANS MAY HELP LOWER CHOLESTEROL

Barley may also lower your cholesterol levels. The beta-glucans found in barley have been shown to reduce “bad” LDL cholesterol by binding to bile acids.

Your body removes these bile acids – which your liver produces from cholesterol -via the feces.

Your liver must then use up more cholesterol to make new bile acids, in turn lowering the amount of cholesterol circulating in your blood.

In one small study, men with high cholesterol were put on a diet rich in whole wheat, brown rice or barley.

After five weeks, those given barley reduced their cholesterol levels by 7% more than participants on the other two diets.

What’s more, the barley group also increased their “good” HDL cholesterol and reduced their triglycerides levels the most.

A recent review evaluating 14 randomized control trials – the gold standard in scientific research – found similar results.

Lab, animal and human studies also show that the SCFAs produced when healthy gut bacteria feed on soluble fiber may help prevent cholesterol production as well, further reducing cholesterol levels.

The type of insoluble fiber found in barley appears to reduce cholesterol levels by preventing its formation and increasing its excretion through the feces.

MAY REDUCE HEART DISEASE RISK

Whole grains are consistently linked to better heart health. Therefore, it should come as no surprise that regularly adding barley to your diet may lower your risk of heart disease

That’s because barley may lower certain risk factors – in addition to reducing “bad” LDL cholesterol levels, barley’s soluble fiber may bring blood pressure levels down.

In fact, a recent review of randomized control studies observed that an average intake of 8.7 grams of soluble fiber per day may be linked to a modest 0.3-1.6 mmHg reduction in blood pressure.

High blood pressure and high LDL cholesterol are two known risk factors for heart disease. Thus, reducing them may protect your heart.

Regularly adding barley to your diet may reduce risk factors for heart disease, such as high blood pressure and “bad” LDL cholesterol.

■ MAGNESIUM AND SOLUBLE FIBER MAY PROTECT AGAINST DIABETES

Barley may reduce your risk of type 2 diabetes by lowering blood sugar levels and improving insulin secretion.

This is in part due to barley’s rich magnesium content – a mineral that plays an important role in insulin production and your body’s use of sugar.

Barley is also rich in soluble fiber, which binds with water and other molecules as it moves through your digestive tract, slowing down the absorption of sugar into your bloodstream.

Research shows that a barley breakfast provides a lower maximum rise in blood sugar and insulin levels than a breakfast consisting of other whole grains, such as oats.

In another study, participants with impaired fasting glucose were given either oatmeal or barley flakes daily. After three months, fasting blood sugar and insulin levels decrease by 9-13% more for those eating barley.

Whole-grain barley may help improve insulin production and reduce blood sugar levels, both of which may reduce the likelihood of type 2 diabetes.

MAY HELP PREVENT COLON CANCER

A diet rich in whole grains is generally linked to a lower likelihood of many chronic diseases, including certain cancers – especially those of the colon.

Again, barley’s high fiber content plays a central role. Its insoluble fiber specifically helps reduce the time food takes to clear your gut, which appears particularly productive against colon cancer. Additionally, soluble fiber may bind to harmful carcinogens in your gut, removing them from your body.

Other compounds found in barley – including antioxidants, phytic acid, phenolic acids and saponins – may further protect against cancer or slow its development.

That said, more human studies are needed before strong conclusions can be drawn.

Fiber and other beneficial compounds found in barley may fight off certain types of cancer, particularly those of the colon. However, more research is needed.

VERSATILE AND EASY TO ADD TO YOUR DIET

Barley is cheap and incredibly easy to add to your diet.

Due to its high fiber content, barley can make a great alternative to more refined grains.

For instance, you can use it as a side dish instead of couscous or white pasta. Barley is also a great alternative to white rice dishes such as pilaf or risotto.

Barley can likewise be added to soups, stuffing, stews, salads and loaves or eaten as part of a hot cereal breakfast.

You can also simply buy whole grain bread that contains barley.

For a unique twist, add barley to desserts – barley pudding and barley ice cream are just two options.

Barley is cheap, edible warm or cold and easily added to a variety of savory and sweet dishes.

THE BOTTOM LINE

Barley is a very healthy grain. It’s rich in vitamins, and minerals and other beneficial plant compounds.

It’s also high in fiber, which is responsible for most of its health benefits, ranging from a better digestion to reduced hunger and weight loss.

What’s more, making barley a regular ingredient in your diet may offer protection from chronic diseases, such as diabetes, heart disease and even certain types of cancer.

To reap the most benefits, avoid processed, pearled barley and stick to whole-grain varieties like hulled barley or barley grits, flakes and flour.

#Wheat #Enriched wheat flour may be a good source of iron, thiamine, niacin, calcium, and vitamin B6, in addition to the above nutrients.  Whole wheat may be a decent source of several vitamins and minerals, including selenium, manganese, phosphorus, copper, and folate.  Wheat bran, which is present in whole wheat, may contain a number of healthy antioxidants, such as alkylresorcinols and lignans.  Notably, white flour and other refined wheat products do not contain these compounds.

Wheat is a grass widely cultivated for its seed, a cereal grain which is  a worldwide staple food.  The many species of wheat together make up the genus Triticum; the most widely grown is common wheat *T. aestivum).  The archeological record suggests that wheat was first cultivated in the regions of the Fertile Crescent around 9600 BCE.  Botanically, the wheat kernel is a type of fruit called a caryopsis.

Wheat is grown on more land area than any other food crop (220.4 million hectares, 2014)  World trade in wheat is greater than for all other crops combined.  In 2017, world production 9f wheat was 772 million tonnes, with a forecast 9f 2019 production at 766 million tonnes, making it the second most-produced cereal after maize.  Since 1960, world production of wheat and other grain crops has tripled and is expected to grow further through the middle of the 21st century.  Global demand for wheat is increasing due to the unique viscoelastic and adhesive properties of gluten proteins, which facilitate the production of processed foods, whose consumption is increasing as a result of the worldwide industrialization process and the westernization of the diet.

Wheat is an important source of Carbohydrates.  Globally, it is the leading source of vegetable protein in human food, having a protein content of about 13%, which is relatively high compared to other major cereals but relatively low in protein quality for supplying essential amino acids.  When eaten as the whole grain, wheat is a source of multiple nutrients and dietary fiber.

In a small part of the general population, gluten – the major part of wheat protein – can trigger coeliac disease, noncoeliac gluten sensitivity, gluten ataxia, and dermatitis herpetiformis.

Bread wheat, or common wheat, is the primary species.  Several other closely related species include durum, spelt, emmer, Einhorn, and khorasan wheat.

White and whole-wheat flour are key ingredients in baked goods, such as bread.  Other wheat-based foods include pasta, noodles, semolina, bulgar, and couscous.

Wheat is highly controversial because it contains a protein called gluten, which can trigger a harmful immune response in predisposed individuals.

However, for people who tolerate it, whole-grain wheat can be a rich source of various antioxidants, vitamins, minerals, and fiber.

NUTRITION FACTS

Wheat is mainly composed of carbs but also has moderate amounts of protein.

Here are the nutrition facts for 3.5 ounces (100 grams) of whole-grain wheat flour:

●  Calories:  340

●  Water:  11%

●  Protein:  13.2 grams

●  Carbs:  72 grams

●  Sugar:  0.4 grams

●  Fiber:  10.7 grams

●  Fat:  2.5 grams

■  CARBS

Like all cereal grains, wheat is mainly composed of carbs.

Starch is the predominant carb in the plant kingdom, accounting for over 90% of the total carb content in wheat.

The health effects of starch mainly depend on its digestibility, which determines its effects on blood sugar levels.

High digestibility may cause an unhealthy spike in blood sugar after a meal and have harmful effects on health, especially for people with diabetes.

Similar to white rice and potatoes, both white and whole wheat rank high on the glycemic index (GI), making them unsuitable for people with diabetes.

On the other hand, some processed wheat products – such as pasta – are digested less efficiently and thus don’t raise blood sugar levels to the same extent.

■  FIBER

Whole wheat is high fiber – but refined wheat contains almost none.  The fiber content of whole-grain wheat is 12-15% of the dry weight.

As they’re concentrated in the bran is arabinoxylan (70%), which is a type of hemicellulose.  The rest is mostly made up of cellulose.

Most wheat fiber is insoluble, passing through your digestive system almost intact and adding bulk to stool.  Some fibers also feed your gut bacteria.

What’s more, wheat contains small amounts of soluble fibers, or fructans, that may cause digestive symptoms in people with irritable bowel syndrome (IBS).

By the large, though, wheat bran may have beneficial effects on gut health.

■  PROTEIN

Protein make up 7-22% of wheat’s dry weight.

Gluten a large family of proteins, accounts for up to 80% of the total protein content.  It’s responsible for the unique elasticity and stickiness of wheat dough, the properties that make it so useful in breadmaking.

Wheat gluten can have adverse health effects in people with gluten intolerance.

☆Carbs are the main nutritional component of wheat.  Still, this grain harbors significant amounts of fiber, which may aid your digestion.  It’s protein mostly comes in the form of gluten.

VITAMINS AND MINERALS

Whole wheat is a good source of several vitamins and minerals.  As with most cereal grains, the amount of minerals depends on the soil in which it’s grown.

●  Selenium.  This trace element has various essential functions in your body.  The Selenium content of wheat depends on the soil – and is very low in some regions, including China.

●  Manganese.  Found in high amounts in whole grains, legumes, fruits and vegetables, manganese may be poorly absorbed from whole wheat due to its phytic acid content.

●  Phosphorus.  This dietary mineral plays an essential role in the maintenance and growth of body tissues.

●  Copper.  An essential trace element, copper is often low in the Western diet.  Deficiency may have adverse effects on heart health.

●  Folate.  One of the B vitamins, folate is also known as folic acid or vitamin B9.  It’s particularly important during pregnancy.

Some of the most nutritious parts of the grain – the bran and germ – are absent from the white wheat because they’re removed during the milling and refining process.

Therefore, white wheat is relatively poor in many vitamins and minerals compared to whole-grain wheat.

Because wheat accounts for a large portion of people’s food intake, flour is regularly enriched with vitamins and minerals.

In fact, enrichment of wheat flour is mandatory in many countries.

Whole wheat may be a decent source of several vitamins and minerals, including selenium, manganese, phosphorus, copper, and folate.

OTHER PLANT COMPOUNDS

Most of the plant compounds in wheat are concentrated in the bran and germ, which are absent from refined white wheat.

The highest levels of antioxidants are found in the aleurone layer, a component of the bran.

Wheat aleurone is also sold as a dietary supplement.

Common plant compounds in wheat include:

●  Ferulic acid.  This polyphenol is the predominant antioxidant in wheat and other cereal grains.

●  Phytic acid.  Concentrated in the bran, phytic acid may impair your absorption of minerals, such as iron and zinc.  Soaking, sprouting, and fermenting grains can reduce its levels.

●  Alkylresorcinols.  Found in wheat bran, alkylresorcinols are a class of antioxidants that may have a number of health benefits.

●  Lignans.  These are another family of antioxidants present in wheat bran.  Test-tube studies indicate that lignans may help prevent colon cancer.

●  Wheat germ agglutinin.  This protein is concentrated in wheat germ and blamed for a number of adverse health effects.  However, lectins are inactivated with heat – and thus neutralized in baked goods.

●  Lutein.  An antioxidant carotenoids, Lutein is responsible for the color of yellow durum wheat.  High lutein foods may improve eye health.

Wheat bran, which is present in whole wheat, may contain a number of healthy antioxidants, such as alkylresorcinols and lignans.  Notably, white flour and other refined wheat products do not contain these compounds.

HEALTH BENEFITS OF WHOLE-GRAIN WHEAT

While white wheat may not be particularly beneficial to health  whole-grain wheat may offer several positive effects – especially when it replaces white flour.

■  GUT HEALTH

Whole-grain wheat is rich in insoluble fiber which is concentrated in the bran.

Studies indicate that components of wheat bran may function as prebiotics, feeding some of the beneficial bacteria in your gut.

However, most of the bran passes almost unchanged through your digestive system, adding bulk to stool.

Wheat bran may also shorten the time it takes undigested material to travel through your digestive tract.

One study found that bran can reduce constipation risk in children.

Yet, depending on the underlying cause of the constipation, eating bran may not always be effective.

■  PREVENTION OF COLON CANCER

Colon cancer is the most prevalent type of digestive system cancer.

One observational study estimated that people on low-fiber diets could cut their risk of colon cancer by 40% by eating more fiber.

This is supported by randomized controlled trials, though not all studies have found a significant protective effect.

All in all, whole wheat is rich in fiber and boasts a number of antioxidants and phytonutrients that potentially reduce your risk of colon cancer.

Whole wheat and other whole-grain cereals may promote gut health and reduce your risk of colon cancer.

■  CELIAC DISEASE

Celiac disease is characterized by a harmful immune reaction to gluten.

An estimated 0.5-1% of people in the United States and Europe have this condition.

Celiac disease damages your small intestine, resulting in impaired absorption of nutrients.

Associated symptoms include weight loss, bloating, flatulence, diarrhea, constipation, stomach pain,mand fatigue.

It has also been suggested that gluten may contribute to brain disorders in people with celiac disease, such as schizophrenia and epilepsy.

Einkorn, an ancient wheat variety, causes weaker reactions than other varieties – but is still unsuitable for people with gluten intolerance.

Adhering to a gluten-free diet is the only known treatment for celiac disease.  Although wheat is the main dietary source of gluten, this protein can also be found in rye, barley, and many processed foods.

Gluten – which is found in all wheat – can harm individuals with celiac disease.  This condition is characterized by damage to your small intestine and impaired absorption of nutrients.

OTHER DOWNSIDES AND SIDE EFFECTS

Although whole-grain wheat may have some health benefits, many people need to eat less of it – or avoid it altogether.

WHEAT SENSITIVITY

The number of individuals who follow a gluten-free diet exceeds those who have celiac disease.

Effects of a gluten-free diet on the Gut Microbiota

Sometimes, people simply believe that wheat and gluten are inherently harmful to health.  In other cases, wheat or gluten may cause actual symptoms.

This condition – called gluten sensitivity or non-celiac wheat sensitivity – is defined as an adverse reaction to wheat without any autoimmune or allergic reactions. Frequently reported symptoms of wheat sensitivity include abdominal pain, headache, fatigue, diarrhea, joint pain, bloating, and eczema.

One study indicates that, in some people, the symptoms of wheat sensitivity may be triggered by substances other than gluten.

Evidence suggests that wheat sensitivity is caused by fructans, which belong to a class of fibers known as FODMAPs.

High dietary intake of FODMAPs exacerbates IBS, which has symptoms similar to those of celiac disease.

In fact, approximately 30% of people with IBS experience a wheat sensitivity.

#Pili pulp oil #has more beta carotene, a known source of Vitamin A, caroteneoids, tocophenols (vitamin E) and phytosterols. These substances are antioxidants that protect cells from oxidation and neutralize unstable free radicals. Pili pulp oil is also a good source of protein, iodine and calcium.

Touted as the highest fat nut on the planet, pili nuts are being promoted by ketogenic and paleo diet followers and vegans who look for natural food sources high in fat and low in carbs. But what about those who like to incorporate nuts as a part of a healthy balanced diet that is not particularly high in fat or low in carbs? Are these nuts still good for you?

Pili nuts, also known as Pacific almonds, are nuts that come from the fruit of the pili tree, native to Northern Australia, the Pacific Island and Southeast Asia. The majority of large scale cultivation is in the Philippines. The nuts are teardrop shaped and protected by a hard shell and an outer coating that sticks to the shell.

Pili nuts are often sold either pre-sprouted or dry roasted and touted as being sustainably sourced. Because the pili trees are very resilient and can withstand harsh conditions and the nuts have an incredibly long shelf life, they can theoretically be an ideal source of nutrition worldwide.

The flavor of pili nuts is delicate in flavor similar to sunflower seeds when eaten raw but after roasting, becomes chewy on the outside with a rich, buttery flavor that is slightly sweet and bitter at the same time.

PILI NUT NUTRITION FACTS

The nutrition profile of pili nuts is similar in many ways to other tree nuts but is higher in fat and calories per serving; vitamin and mineral content is also slightly higher for some key nutrients. Portion control needs to be considered, especially for those mindful about weight management or with weight loss goals.

THE WONDERS OF PILI OIL

With pili as its Tree of Hope, Bicol region also takes pride of its PILI OIL, known for its distinct characteristics and various applications. Indeed, pili oil production is an emerging technology that could uplift not only the Agriculture sector of the region but also a source of livelihood.

Pili pulp oil is clear and may appear greenish yellow. It has 56.7% oleic glycerides, 13.5% linoleicglycerides and 29.3% saturated fatty acids. Based on the analysis done by DOST Region V, the oil has very low free fatty acid (FFA) content of 0.06% and moisture content of only 0.04% which assures longer shelf life.

PROPERTIES AND COMPOSITION

Compared to olive oil, pili pulp oil has more beta carotene, a known source of Vitamin A, caroteneoids, tocopherols, (vitamin E) and phytosterols. These substances are antioxidants that protect cells from oxidation and neutralize unstable free radicals. Pili pulp oil is also a good source of protein, iodine and calcium.

USES

Pili oil can be used in salad dressings, fish canning, baking and in other food preparations. The oil contains natural germicidal, antibacterial and anti-inflammatory agents effective in healing wounds and allergies. It is also suitable for people with delicate skin and helps prevent wrinkles with its anti-aging element. It also prevents acne and pimples. The oil is now used as a main ingredient in bath soaps and massage oil, and as an additive in anti-dandruff shampoo.

Indigenous knowledge gathered attests to its efficacy in treating skin diseases such as scabies and its deworming capability for livestock such as pigs and chicken.

Laboratory animal studies revealed that pili oil is effective in managing cholesterol and weight.

#Pili nuts #are high in calcium, phosphorus, potassium, and rich in protein. The nut is rich in bio-available minerals including the highest magnesium content of any nut. Magnesium help support healthy nerves, muscle and bones. More vitamin E than any other nut. Vitamin E supports healthy skin, immune function, and protection against various diseases due to its antioxidant qualities. Full of heart healthy omegas, which play an important role in brain function and may aid in the prevention of cardiovascular disease. The natural fibers present in pili nuts help stimulates peristaltic motion and avoid constipation and hemorrhoids. This can help you improve the efficiency of your nutrient uptake, which means maximizing the value of the food you consume.

Pili nut scientifically known as Canarium ovatum is actually a species of tropical tree belonging to the genus Canarium. It is one of approximately 600 species in the family Burseraceae. Pili are native to maritime Southeast Asia, Papua New Guinea, and Northern Australia. They are commercially grown in the Philippines for their edible nuts.

The Pili nut comes from the Pili tree. Apart from Pili nut it is also known as Pacific Almond, canarium nut, pili nut, Java Almond, Kenari nut, galip nut, Nangi, and ngali. Pili is a well adaptable nut which can be used for many number of products, the nut plays an important role of all.

The nut can be either consumed raw else roasted giving it a mild, tender, crispy structure which could be bought in comparison of almonds having a little more superior taste than that of them.

These are also main constituents of chocolate, ice cream and baked goods Katutubo, Mayon, Oas and Poamoho, are few of the popular varieties of Pili nuts that are grown throughout the world.

HISTORY

It is said that cultivation of Pili nut started from the tropical rainforest of Philippines. The ancient people of Philippines collected the nuts which were growing wild in the forest and boiled them to make it edible. Gradually the native people started growing them domestically for food. Later on it was planted throughout the world because of its higher nutritional value and health promoting benefits.

NUTRITIONAL VALUE

Apart from their rich buttery taste, pili nuts are a good source of nutrients, vitamins and minerals. Consuming 120 gram of pili nuts offers 95.46 g of Total Fat, 1.15 mg of Copper, 2.776 mg of Manganese, 690 mg of Phosphorus, 1.096 mg of vitamin B1, 362 mg of Magnesium, 4.24 mg of Iron, 3.56 mg of Zinc, 72 ùg of Vitamin B9 and 174 mg of calcium. Moreover many Amino acids 0.227 g of Tryptophan, 0.488 g of Threonine, 0.58 g of Isoleucine, 1.068 g of Leucine, 0.443 g of Lysine, 0.474 g of Methionine and 0.227 g of Cystine are also found in 120 gram of pili nuts.

HEALTH BENEFITS OF PILI NUTS

Pili nuts is a wonderful source of important nutrients, minerals and vitamins and they have proven to have many health benefits in us.

The health benefits of pili nuts include improve Cognition, Treat anemia, Promotes Heart health, Diabetic Aid, Bone Health, Lower high blood pressure, Digestive Issues, Weight Loss, Overcome Insomnia, Promotes Skin and Hair Health, Inflammation, Sleep Aid, Energy Booster, Prevents Tongue Inflammation, Chronic Disease, Immune System Strength, Cholesterol Balance and Proper Development and Growth.

IMPROVE COGNITION

Omega-3 fatty acids are linked to reducing inflammation in neural pathways that may improve concentration and focus. Additionally, the antioxidants found in pili nuts can also eliminate the oxidative stress that can speed up neural degeneration and also lead to disorders like Alzheimer’s and dementia. Including these nuts can keep your brain firing on all cylinders well into your older years.

■ TREAT ANEMIA

Anemia is actually a low level of hemoglobin in the blood. It makes us look very pale, and we get tired very easily. We also might suffer from difficulty in breathing because of insufficient hemoglobin. Severe anemia can also lead to heart failure.

Sufficient intake of iron rich foods is a necessity to prevent and treat iron deficiency anemia. Pili nuts are a good source of iron. They help in treating anemia by helping in the formation of hemoglobin.

■ PROMOTES HEART HEALTH

Pili nuts are wonderful source of heart-healthy omega fatty acids. Pili nuts contain all the important omega fatty acids, which not only improve blood circulation, but also decrease the risk of you contracting cardiovascular disease. The American Heart Association urges people with heart problems to have food rich in omega fatty acids, which makes pili nuts a highly desirable foodstuffs.

■ DIABETIC AID

Pili nuts consists of all eight amino acids which makes them particularly beneficial for those suffering from diabetes, or those at high risk for developing the condition. Apart from that these nuts help balance blood glucose levels, and ensure that the body in releasing insulin at appropriate times and in appropriate amounts. This will avoid the dangerous peaks and drops of diabetic patients.

■ BONE HEALTH

Pili nuts consist of diverse mix of minerals which are quite beneficial for our bones. Bone mineral density naturally begins to decline as we grow old, so it is important to increase our mineral intake, or at least ensure that it is in line with daily requirements. Pili nuts offer zinc, calcium, magnesium, copper, manganese and phosphorus, many of which are important to keeping our bones strong, particularly as we age.

■ LOWER HIGH BLOOD PRESSURE OR HYPERTENSION

Sodium is a mineral that leads to preservation of water in the body that uplifts the blood pressure. Pili nuts have low levels of Sodium which helps in avoiding the sudden rise of blood pressure. They also comprise numerous other essential minerals which help to maintain normal blood pressure.

Magnesium is a mineral that plays an important role in the relaxation of blood vessels. Pili nuts are rich in magnesium. They relax the blood vessels and lower the high blood pressure levels. They help in avoiding all the complications of hypertension like damage to kidneys, nerves, eyes, heart and brain.

■ DIGESTIVE ISSUES

Pili nuts are outstanding for optimizing your digestion and improving gastrointestinal health. The natural fibers present in pili nuts help stimulates peristaltic motion and avoid constipation and hemorrhoids.

This can help you improve the efficiency of your nutrient uptake, which means maximizing the value of the food you consume.

WEIGHT LOSS

Pili nuts can help you lose weight due to the healthy cholesterol balance and the fiber found in these nuts.

Nuts of almost all kinds are outstanding ways to suppress hunger, as fiber makes the body feel that it is full, therefore reducing your chances of going to the pantry for yet another midnight snack.

The cholesterol-balancing effects can improve metabolic effectiveness, which means body will begin to burn fat more quickly and efficiently.

■ OVERCOME INSOMNIA

Pili nuts can help to overcome insomnia as well as other sleep deprived disorders. Well pili nuts are rich in essential minerals, and one of them is magnesium. They actually contain the highest magnesium content of any nut. This property makes pili nuts an excellent cure for insomnia as magnesium treats the symptoms of insomnia and helps you sleep better at night.

■ PROMOTES SKIN AND HAIR HEALTH

Vitamin E found in pili nuts helps improve skin and hair quality. Vitamin E helps protect your body against many conditions like cholesterol sediments, and even stimulates antioxidants. Pili Nuts are the richest source of vitamin E among all nuts, which is why they help promote your skin and hair health.

■ INFLAMMATION

Pili nuts are natural anti-inflammatory substances because they consist of rich amounts of antioxidants. Antioxidants mostly eliminate free radicals, which can cause oxidative stress and increase inflammation throughout the body. By including pili nuts to your diet, you can cut down on inflammatory conditions like arthritis and gout, among many others.

■ SLEEP AID

Magnesium is an important component of serotonin and other relaxing hormones that can prevent symptoms of insomnia and sleeplessness. If you find that you infrequently get a full, restful night of sleep, then high levels of Magnesium found in pili nuts may be exactly what your body needs to find relief.

■ ENERGY BOOSTER

Pili nuts is one of the best nuts that ensure the body can energize itself, produce new tissues, and run all of its organ systems at optimal levels. The mixture of minerals, proteins and carbohydrates also drives energy levels up. Even a handful of these nuts can give you an energetic surge.

■ PREVENT TONGUE INFLAMMATION

Folic acid or vitamin B9 is one of the most essential B-vitamins essential for our body. Tongue Inflammation, or glossitis, isn’t a painful condition and is frequently caused due to the lack of folate in the diet. As Pili Nut is one of the richest sources of vitamin B9, it helps prevent and even help cure glossitis. Therefore, having Pili Nut is one of the best ways to maintain healthy folate levels.

■ CHRONIC DISEASE

As mentioned before, antioxidants are exceptional for reducing free radical damage and oxidative stress, which frequently leads to chronic diseases, even cancer. The diverse mix of antioxidants found in pili nuts keep your body’s systems operating efficiently and neutralize those dangerous byproducts of cellular metabolism before they can cause healthy cells to mutate or malfunction.

IMMUNE SYSTEM STRENGTH

Antioxidants give our immune system a break by decreasing the strain to continually fight off body-weakening disease and stress. However, these tropical nuts help our immune system in another way as well. The high levels of vitamin E are also directly associated with giving the immune system a boost, and making sure that you stay healthy.

CHOLESTEROL BALANCE

Remarkable amount of fats found in pili nuts may make some people think that they would be bad for your cholesterol levels, but it is important to remember that not all fats are bad. In fact, omega-3 fatty acids, which are found in good supply within pili nuts, help to balance cholesterol levels and eliminate additional omega-6 fatty acids. This can lower your risk for heart conditions like atherosclerosis, and prevent heart attacks and stokes.

PROPER DEVELOPMENT AND GROWTH

Proteins are the building blocks of life for human beings, and pili nuts contain an adequate amount to earn it some praise. We need proteins for everything from organ development and muscle growth to healing and metabolic activity. Including a protein-rich nut to your diet is therefore never a bad idea.

HOW TO EAT PILI NUTS

● Pili are used in candies and brittle in Philippines.

● Kernels are used for making cake, bobengka in maluku in Indonesia, especially in Minahasa and Moluccas islands.

● Pili kernel is used in chocolate, ice cream, and baked goods.

● Kernel is one of the major ingredients in one type of the famous Chinese festive desserts known as the “moon cake”.

● Shoots are used in salads.

● Pulp is eaten after it is boiled and seasoned.

● Green shoots can be added to salads, along with other plants and vegetables.

● Shoots and the pulp can be pickled but also added as an ingredient in sauces or purees.

● Stir them into yogurt or hot cereal to add a nutty flavor and a bit of crunch.

● Toss pili nuts with granola or mix them into homemade bread batter.

● Make a smoothie with cacao, coconut milk, vanilla and chopped pili nuts.

OTHER TRADITIONAL USES AND BENEFITS OF PILI NUTS

● It is traditionally used to de-worm livestock and used to treat skin diseases in humans like scabies.

OTHER FACTS

● Pulp oil can be extracted and used for cooking or as a substitute for cotton seed oil in the manufacture of soap and edible products.

● Stony shells are excellent as fuel or as porous, inert growth medium for orchids and anthurium.

● Tree’s sap is used for igniting fire, substituting gasoline.

● Pili tree produces sticky flammable organic substance which insoluble in water used for making Plastics and Inks.

● Pili nut oil is used to manufacture cosmetic, soaps and shampoo including pharmaceutical and industrial products.

● Shell of the nuts makes good cooking fuel and can be made into attractive ornaments.

● Shell us used for manufacturing fashion accessories.

● Wood is used to make furniture.

#Hazelnuts #are a rich source of vitamins and minerals like vitamin E, manganese and copper.  Additionally, they have a high content of omega-6 and omega-9 fatty acids.  Also they are rich in phenolic compounds that have been shown to increase antioxidants protection in the body.  It is best to eat hazelnut whole and unroasted to ensure you get the highest concentration of antioxidants and healthy fats that may increase antioxidant potential and lower cholesterol levels in the blood.

The hazelnut, also known as the filbert, is a type of nut that comes from the Corylus tree.  It is mostly cultivated in Turkey, Italy, Spain and the United States.

Hazelnut have a sweet flavor and can be eaten raw, roasted or ground into a paste.

Like other nuts, hazelnut are rich in nutrients and have a high content of protein, fats, vitamins and minerals.  Here are seven evidence-based health benefits of hazelnut.

HEALTH BENEFITS OF HAZELNUT

■  FULL OF NUTRIENTS

Hazelnut have a great nutrient profile.  Although they are high in calories, they are loaded with nutrients and healthy fats.

One ounce (28 grams, or about 20 whole kernels) of hazelnuts contains:

●  Calories:  176

●  Total fat:  17 grams

●  Protein:  4.2 grams

●  Carbs:  4.7 gtams

●  Fiber:  2.7 grams

●  Vitamin E:  21% of the RDI

●  Thiamin:  12% of the RDI

●  Magnesium:  12% of the RDI

●  Copper:  24% of the RDI

●  Manganese:  87% of the RDI

Hazelnut also contain decent amounts of vitamin B6, folate, phosphorus, potassium, and zinc.

Additionally, they are a rich source of mono- and polyunsaturated fats and contain a good amount of omega-6 and omega-9 fatty acids, such as oleic acid.

Furthermore, a one-ounce serving provides 2.7 grams of dietary fiber, which accounts for about 11% of the DV.

However, hazelnuts contain phytic acid, which has been shown to impair the absorption of some minerals, like iron and zinc, from the nuts.

Hazelnut are a rich source of vitamins and minerals like vitamin E, manganese and copper.  Additionally, they have a high content of omega-6 and omega-9 fatty acids.

■  LOADED WITH ANTIOXIDANTS

Hazelnut provide significant amounts of antioxidants.

Antioxidants protect the body from oxidative stress, which can damage cell structure and promote aging, cancer and heart disease.

The most abundant antioxidants in hazelnuts are known as phenolic compounds.  They are proven to help decrease blood cholesterol and inflammation.  They could also be beneficial for heart health and protecting against cancer.

An 8-week study showed that eating hazelnut, with or without the skin, significantly decreased oxidative stress compared to not eating hazelnut, which caused no effects.

The majority of the antioxidants present are concentrated in the skin of the nut.  However, this antioxidant content  could decrease after the roasting process.

Therefore, it is recommended to consume whole, uncoated kernels with the skin rather than peeled kernels, either roasted or uncoated.

Hazelnut are rich in phenolic compounds that have been shown to increase antioxidant protection in the body.  It is best to eat Hazelnut whole and unroasted to ensure you get the highest concentration of antioxidants.

■  MAY BE GOOD FOR THE HEART

Eating nuts has been shown to protect the heart.  In hazelnut, the high concentration of antioxidants and healthy fats may increase antioxidant potential and lower cholesterol levels in the blood.

One month-long study observed 21 people with high cholesterol levels who consumed 18-20% of their total daily calorie intake from hazelnut.  The results showed that cholesterol, triglycerides and bad LDL cholesterol levels were reduced.  Participants also experienced improvements to artery health and inflammation markers in the blood.

Moreover, a review of nine studies including over 400 people also saw reductions in bad LDL and total cholesterol levels in those who ate hazelnuts, while good HDL cholesterol and triglycerides remained unchanged.

Other studies have shown similar effects on heart health, with results demonstrating lower blood fat levels and increased vitamin E levels.

Moreover, the high content of fatty acids, dietary fiber, antioxidants, potassium and magnesium in hazelnut seems to help normalize blood pressure.

In general, eating 29 to 69 grams of hazelnuts per day has been linked to improvements in heart health parameters.

Hazelnut may increase oxidative capacity and reduce blood lipid levels, which can help reduce the risk of heart disease.  They also seem to help normalize blood pressure.

■  LINKED WITH LOWER RATES OF CANCER

Hazelnuts high concentration of antioxidant compounds, vitamins and minerals could give them some anti-cancer properties.

Among other nuts like pecans and pistachios, hazelnut have the highest concentration of a category of antioxidant known as proanthocyanidins.

Some test-tube and animal studies have shown that proanthocyanidins may help prevent and treat some types of cancers. It is though that they protect against oxidative stress.

Additionally, hazelnut are rich in vitamin E, another powerful antioxidant that has exhibited possible protection against cell damage that could cause or promote cancer.

Similarly, hazelnut provide a whopping 87% the RDI for manganese in a one-ounce serving.

Manganese has shown to help the function of specific enzymes that could reduce oxidative damage and decrease the risk of cancer.

A couple of test-tube studies showed that hazelnut extract could be beneficial in the treatment of cervical, liver, breast and colon cancer.

Furthermore, an animal study using a product made from hazelnut skin extract resulted in a decreased risk of colon cancer after the eight-week study period.

Since most studies investigating the benefits of hazelnuts against cancer development have been done in test tubes and animals, more studies are needed in humans.

The high concentration of antioxidants compounds, vitamin E and manganese in hazelnut may help decrease the risk of certain cancers, though more research is needed.

■ COULD DECREASE INFLAMMATION

Hazelnut have been linked to reduced inflammatory markers, thanks to their high concentrations of healthy fats.

One study investigated how eating hazelnuts affected inflammatory markers, such as high-sensitivity C-reactive protein, in 21 people with high cholesterol levels.

The participants experienced significant reduction in inflammation after four weeks of following a diet in which hazelnuts accounted for 18-20% of their total calorie intake.

Moreover, eating 60 grams of hazelnut every day for 12 weeks helped reduce inflammatory markers in overweight and obese people.

Another study examined how eating hazelnuts affected inflammation. It showed that eating 40 grams of hazelnut may reduce the inflammatory response in healthy people.

Similarly, 50 people with metabolic syndrome experienced a decrease in inflammation after consuming 30 grams of a combination of raw nuts – 15 grams walnuts, 7.5 grams almonds and 7.5 grams of hazelnut – for 12 weeks, compared to a control group.

However, most studies conclude that eating hazelnut alone is not enough. In order to reduce inflammation, it is also important to follow a calorie-controlled diet.

Hazelnut may help prevent and decrease inflammation due to their high concentrations of healthy fats. Nevertheless, other factors are also important.

■ MAY HELP LOWER BLOOD SUGAR LEVELS

Nuts, like almonds and walnuts, have been shown to help reduce blood sugar levels.

Although not abundant, there is research that hazelnuts may also help reduce blood sugar levels.

One study explored the effect of hazelnuts on fasting blood sugar levels in 48 people with type 2 diabetes. About half consumed hazelnuts as a snack, while the others served as a control group.

After eight weeks, the hazelnuts group did not experience significant reductions in fasting blood sugar levels.

However, another study gave a combination of 30 grams of mixed nuts – 15 grams walnuts, 7.5 grams almonds and 7.5 grams hazelnut – to 50 people with metabolic syndrome.

After 12 weeks, the results showed a significant reduction in fasting insulin levels.

Additionally, oleic acid, which is the main fatty acid in hazelnuts, has been shown to have beneficial effects on insulin sensitivity.

A two-month study showed that a diet rich in oleic acid significantly reduced fasting blood sugar and insulin levels, while increasing insulin sensitivity, in 11 people with type 2 diabetes.

It seems that a diet rich in nuts, including hazelnuts, could help lower your blood sugar and increase insulin sensitivity.

Hazelnut contain several compounds that may help lower blood sugar levels. However, the evidence is limited and their potential benefits need to be studied further.

EASY TO ADD TO YOUR DIET

Hazelnuts can be incorporated into the diet as a healthy snack or as an ingredient in many dishes.

You can purchase and enjoy them raw roasted, whole, sliced or ground. Interestingly enough, it seems that people prefer sliced and whole hazelnuts rather than ground ones.

While the highest concentration of antioxidants is in the skin, some recipes require you to remove the skin. This can be done by taking the kernels in the oven for about 10 minutes, which makes the skins easy to then peel.

Peeled hazelnuts can be ground to make flour for baking or to make hazelnut butter, a nutritious spread.

Moreover, hazelnuts can be coated with chocolate or spices, like cinnamon or cayenne, for a sweet or spicy treat.

They also make a great complement to cakes or topping for ice creams and other desserts.

Hazelnut can be found whole, sliced, ground, raw or roasted. They are commonly eaten as a snack or added to baked goods and other dishes. It’s best to eat them with the skin on.

THE BOTTOM LINE

Hazelnuts are packed with nutrients, including vitamins, minerals, antioxidants compounds and healthy fats.

They may also have health benefits, including helping decrease blood fat levels, regulating blood pressure, reducing inflammation and improving blood sugar levels, among others.

On the downside, just like other nuts, hazelnuts may cause allergic reactions in some people.

All in all, hazelnuts are an excellent and delicious source of nutrients that can be easily incorporated into your diet.

#Pecan nuts #contain monounsaturated fats such as oleic acid along with phenolic acid along with phenolic antioxidants which help reduce the risk of heart disease. Pecan nuts protect the human body from cancer due to the anti-proliferative properties of ellagic acid which inhibit DNA binding of certain carcinogens such as nitrosamines and policy polycyclic aromatic hydrocarbons. They contain oleic acid, a fatty acid which has been found to reduce the risk of breast cancer. Pecan nuts also reduce the risk of colon cancer since they help clean the gastrointestinal system.

The pecan nuts with their contoured structure, crunchy texture and buttery flavour make for an interesting ingredient to include in a number of dishes, and they look pretty on the plate too. Native to America, these pricey nuts are related to the walnut and grow enclosed in a brownish-red oval shell. Now whether you say pee-can or peh-kahn, they are probably one of the most sought after nuts and can be tossed in just about anything. You can stuff them in peppers with goat cheese or toss them in a salad for some crunch.

Pecans pair beautifully with caramel too, so just add a handful on top of a caramel cheesecake for a flavour-packed bite every single time. Or spruce up an ice cream with a splash of bourbon and candied pecans in the summer. You can even add a crumbly pecan topping the next time you bake a coffee cake, or add it to a batch of double chocolate chip cookies.

NUTRITION IN A NUTSHELL

According to a study in the Journal of Agriculture and Food Chemistry, pecans (19 halves, 193 calories per serving) contain more antioxidants than any other tree nut. Pecan nuts in fact rank among the top 15 foods with the highest levels of antioxidants according to the USDA. They are also a powerhouse of vitamins and minerals such as manganese, potassium, calcium, iron, magnesium, zinc, and selenium, offering some wonderful health benefits.

HEALTH BENEFITS OF PECANS

■ HEART HEALTHY

Pecan nuts contain monounsaturated fats such as oleic acid along with phenolic antioxidants which help reduce the risk of heart disease. According to the National Pecan Shellers Association, adding a handful of pecan nuts in your diets helps decrease LDL i.e. ‘bad cholesterol’ and increase HDL i.e. ‘good cholesterol’, which in turn prevent stroke and coronary artery disease.

■ IMPROVES DIGESTION

Nutritionist Anshul Jaibharat says, “Since pecan nuts are fiber-packed, they promote colon health and facilitate regular bowels movements. Pecan nuts prevent constipation and reduce the risk of hemorrhoids and colitis by cleaning out the gastrointestinal system.

■ HELPS WITH WEIGHT LOSS

Consuming nuts enhances satiety and increase metabolism, research has indicated that a diet comprising pecan nuts helps in losing weight. The nuts are also very rich sources of several important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates which together help increase the rate of metabolism.

■ REDUCES THE RISK OF CERTAIN CANCER

Pecan nuts protect the human body from cancer due to the anti-proliferative properties of ellagic acid which inhibit DNA binding of certain carcinogens such as nitrosamines and polycyclic aromatic hydrocarbons. They contain oleic acid, a fatty acid which has been found to reduce the risk of breast cancer, pecan nuts also reduce the risk of colon cancer since they help clean the gastrointestinal system.

ANTI-INFLAMMATORY BENEFITS

Pecans are rich in magnesium which is known for its anti-inflammatory benefits. Studies have proved that increased magnesium intake reduces inflammatory indicators in the body, and also reduces inflammation in the arterial walls, thus reducing the risk of arthritis, Alzheimer’s disease, cardiovascular disease, and other inflammatory ailments.

■ BOOSTS IMMUNITY

Dr. Manoj K. Ahuja, healing touch Hospital, says “Adequate intake of manganese is vital for nerve conduction and brain function, and pecans are a rich source of manganese which is a powerful antioxidant. This trace minerals protects your nerve cells from free-radical damage, thus boosting immunity and protecting the body from diseases, infections, etc.”

SKIN BENEFITS AND HAIR BENEFITS OF PECANS

Pecan nuts are an excellent source of vitamin-E, vitamin-A, zinc, folate, and phosphorus which play an important role in maintaining good skin. Here are the skin benefits pecan nuts have to offer.

■ PREVENTS SKIN PROBLEMS

The toxin inside your body cause breakouts, dullness and excess oil. Pecans are packed with fiber and aid in eliminating these toxins and waste from the body, thereby improving the appearance of your skin. Pecan nuts also contain vitamin A and zinc which help achieve a clear complexion and protect against skin infections.

ANTI-AGING BENEFITS

Pecan nuts contain numerous antioxidants including ellagic acid, vitamin A and vitamin E which fight and eliminate the free radicals responsible for causing premature skin aging. Thus, pecans can prevent the occurrence of fine lines, wrinkles and pigmentation.

■ STIMULATES HAIR GROWTH

Pecans are an excellent source of L-arginine, an amino acid which, when applied topically helps treat male pattern baldness as well as encourage the growth of healthy hair. L-arginine helps increase flexibility of the artery walls and makes them less prone to blood clots. This in turn increases the rate of blood flow throughout the body and to the hair roots which is vital for healthy hair growth and scalp.

■ PREVENTS HAIR LOSS

Lack of iron in the body leads to anemia which is one of the common causes of hair loss. But pecans are a good source of iron and hence, combat hair loss. Now if you’re as excited about the super-healthy nut as we are, you’re in luck! Here are decadent recipes we can’t do without, including pie, of course.

The following recipes good for pecan nuts:

● Pecan Cupcakes

● Candied Pecan

● Pecan Pie

#Star anise #is rich in a variety of flavonoid anethole and polyphenolic compounds that may contribute to its medicinal capacity. Star anise has been useful in the medical realm for treating a variety of fungal, bacterial and viral infections. Test-tube studies have also shown that bioactive compounds in star anise may be effective in treating urinary tract infections caused by different bacteria.

Star anise is a spice made from the fruit of the Chinese evergreen tree Illicium verum.

It’s aptly named for the star-shaped pods from which the spice seeds are harvested and has a flavor that is reminiscent of licorice.

Because of similarities in their flavor and names, star anise is often confused with anise, though the two spices are unrelated. Star anise is famed not only for its distinct flavor and culinary applications but also for its medicinal benefits.

This article reviews the benefits, uses and potential risks of star anise.

RICH IN POWERFUL BIOACTIVE COMPOUNDS

Herbs and spices are often unsung heroes of the health and nutrition world and star anise may be no exception.

Information on its vitamin and mineral content is lacking, but considering the small amount of spice you may use at any one time, its nutritional value may be less significant.

Nonetheless, it’s an impressive source of several powerful bioactive compounds – all of which are vital contributions to good health.

The most valuable component of star anise may lie within its dense supply of flavonoids and polyphenols. These may primarily be responsible for the spices broad applications and medicinal benefits.

Some of the major health-promoting compounds found in star anise include:

● Linalool

● Quercetin

● Anethole

● Shikimic acid

● Gallic acid

● Limonene

Together, these compounds may contribute to the antioxidant, anti-inflammatory and antimicrobial properties of star anise.

Some animal and test-tube research indicates that the antioxidant capacity of this spice may even possess anti-cancer properties, such as reducing tumor size.

Ultimately, more research is needed to better understand how the bioactive compounds in star anise may support human health.

Star anise is rich in a variety of flavonoids and polyphenolic compounds that may contribute to its medicinal capacity.

OFFERS MEDICINAL BENEFITS

Star anise has been used in traditional Chinese medicine for thousands of years and has also been accepted into some Western medicine practices more recently.

Its rise in popularity is largely driven by its antimicrobial properties and pharmacological potential.

ANTIVIRAL CAPABILITIES

One of the most popular pharmacological relevant attributes of star anise is its shikimic acid content.

Shikimic acid is a compound with strong antiviral capabilities. In fact, it’s one of the main active ingredients in Tamiflu, a popular medication for the treatment of influenza.

Currently, star anise is the primary source of shikimic acid used for pharmaceutical product development. As the influenza pandemic continues to mount as a threat to global health, the demand for star anise is on the rise.

Some test-tube research has also shown that the essential oil of star anise may treat other types of viral infections, including herpes simplex type 1.

Though star anise is frequently used for treating influenza, more research is needed to further understand its potential to treat other viral infections in humans.

ANTIFUNGAL PROPERTIES

Star anise is a rich source of the flavonoids anethole. This compound is responsible for the spices distinct flavor and offers potent antifungal benefits

Some agricultural research has found that trans-anethole derived from star anise may inhibit the growth of pathogenic fungi in certain edible crops.

Test-tube research indicates that other bioactive compounds found in star anise essential oil, like terpene linalool, may suppress biofilm and cell wall formation of infectious fungi in humans.

More research is needed to better understand the applications of star anise to treat fungal infections in humans.

ANTIBACTERIAL BENEFITS

Another important medicinal of star anise is its ability to inhibit bacterial growth implicated in a variety of common illnesses.

Some research has revealed that star anise extract is as effective as antibiotics against multiple drug-resistant pathogenic bacteria. This may be particularly useful for future development of new antibiotic medications.

Test-tube studies have also shown that bioactive compounds in star anise may be effective in treating urinary tract infections caused by different bacteria.

A separate study revealed star anise extract to be somewhat effective in reducing the growth of E. coli on a petri dish, though it wasn’t as effective as current, more common antibiotic treatment.

At this time, most research on the antibacterial properties of star anise is limited to animal and test-tube studies. More studies are needed to better understand how this spice may be used to support human health.

Star anise has been useful in the medical realm for treating a variety of fungal, bacterial and viral infections.

EASY TO INCORPORATE INTO YOUR COOKING

Star anise has a distinct licorice flavor similar to that anise or fennel, though it’s not related to either of these spices. It pairs well with coriander, cinnamon, cardamon and clove.

In cooking, star anise can be used whole or as a powder.

It’s often utilized in classical Chinese, Vietnamese, Indian and Middle Eastern cuisine, especially as a flavor enhancer in broth, soups and curries.

It’s well known for its presence in the Chinese “5 spice” and Indian “Garam Masala” blends.

In traditional Chinese and folk medicine practices, star anise is steeped in water to make a tea used to treat respiratory infections, nausea, constipation and other digestive issues.

Star anise also makes a great addition to sweet dishes and desserts, such as baked fruit, pies, quick bread and muffins.

If you’ve never used this spice in your culinary pursuit before, keep in mind that a little goes a long way. Star with a small amount and add more to taste in order to avoid using too much.

Try sprinkling powdered star anise into your next batch of muffins or throw a couple of whole pods into your next pot of soup for a warming boost of flavor.

Star anise has a distinct licorice-like flavor. It’s a popular ingredient in Asian cuisine and can be used in soups, stews, broth, baked goods, desserts or steeped as a tea.

POSSIBLE RISKS

Pure Chinese star anise is generally recognized as safe for most people. However, there have been few reports of allergic reactions.

For the general population, a more serious concern is a close relative of the Chinese spice – the highly toxic Japanese star anise.

Japanese star anise is known to contain potent neurotoxin that can lead to serious physical symptoms, including seizures, hallucinations and nausea.

Japanese star anise looks almost identical to its Chinese counterpart and some commercially available sources of Chinese star anise have been found to be mixed with the Japanese spice.

Additionally, there have been case reports to severe, potentially fatal reactions to star anise in infants.

It is presumed that these cases were due to unknown contamination with the Japanese spice. Thus, it’s recommended that star anise is not given to infants and children.

To proceed cautiously, it’s a good idea to check the source of the star anise you’re purchasing to ensure its purely the Chinese variety.

If you’re not 100% certain of the source or purity, it may also be good practice not to use too much at once in order to avoid accidental intoxication.

Star anise is generally considered safe but may be contaminated with highly toxic Japanese star anise. To ensure the purity of the spice you’re buying, always double-check its source to avoid accidental intoxication.

THE BOTTOM LINE

Star anise has a distinct licorice flavor that can enhance a variety of dishes.

Its powerful bioactive compounds may help treat several fungal, bacterial and viral infections.

While consumption of pure Chinese star anise is topically safe, it may be contaminated with Japanese star anise that is highly toxic.

Always Doble check the source of the spice you’re purchasing to ensure purity and start with a small amount to avoid adverse reactions.

#Betel leaf #contain many curative and healing health benefits. The leaves are full of vitamins like vitamin C, thiamine, niacin, riboflavin and carotene and are a great source of calcium. Helps in treating diabetes: it is believed that the components present in betel leaves can reduce the level of sugar in the blood, thus treating diabetes. Prevent carcinogens that lead to cancer: Chewing betel leaves is known to prevent oral cancer as it helps maintain the levels of ascorbic acid in the saliva.

In India, Betel leaf (BL) plays an important role since ancient culture. Its use in India dates back to 400 BC. As per ancient books of Ayurvedic, Charaka, Sushruta Samhitas, and Kashyapa Bhojanakalpa, the practice of chewing betel leaf after meals became common between 75 AD and 300 AD. Toward the 13th century, European traveler Marco Polo recorded betel chewing among Kings and nobles in India.

Importance of Betel leaf has been described in ancient in ancient books of Ayurveda. Use of Betel leaf was known for centuries for its curative properties. In Chinese folk medicine betel leaves are used for the treatment of various disorders and claimed to have detoxification, antioxidation, and antimutation properties. There are number of research experiments on betel leaf, where the leaf extract, fractions, and purified compounds are found to play a role in oral hygiene, and to have various properties including anti-diabetic, cardiovascular, anti-inflammatory/immunomodulatory, anti-ulcer, hepato-protective, anti-infective, etc., Patents were also awarded for some of the biological activities like anti-inflammatory, anti-cancer, and immunomodulatory associated with the leaf extracts and purified compounds.

There is archeological evidence that the betel leaves have been chewed along with the areca nut since very ancient times. It is not known when these two different stimulant substances were first put together. Betel leaves are used as a stimulant, an antiseptic, and a breath-freshener, whereas areca nut was considered as aphrodisiac.

Chewing habits of people have changed over time. The betel leaves are chewed together in a wrapped package along with areca nut and mineral slaked lime. Catechu (kattha) and other flavoring substances and spices were also added subsequently. For many decades, tobacco has also been added to the betel leaves package. The practice of chewing betel leaves has been decreasing progressively and now the Quid comprising of tobacco, areca nut, and slaked lime (gutkha) is generally in practice.

Although use of Betel leaves was wide spread in ancient times, but there has not been strong evidence of incidence of oral cancer in ancient times.

Various experiments evaluating effects of betel leaves suggested no harmful effect when consumed alone. Bride et al. demonstrated effect of aqueous betel leaves extract where administration of areca nut extracts in Swiss and C17 mice developed different types of cancer while control group and mice fed with aqueous betel leaves extract did not develop any tumors. Shirname et al. conducted experiments in which Swiss mice were given aqueous extracts of betel Quid and its components by gavage. Mice fed with betel leaves extracts alone had comparable tumor rates with those of controls. Rao et al. compared tumor development in Syrian golden hamster which received topical applications of aqueous extracts of tobacco, areca nut, or betel leaves. Animal treated with tobacco and areca nut had tumor development rate of 15 and 10%, respectively, whereas untreated animals, treated with betel leaves alone, and treated with vehicle did not develop any tumors.

Betel leaves extract even showed beneficial effect in terms of reduced tumor growth rate in animal tumor models. Rao et al. demonstrated that the extract of betel leaves inhibited emergence of DMBA-induced mammary carcinogenesis in rats. However, it did not inhibit the growth in already induced mammary tumors.

Chemopreventive effect of betel leaves was demonstrated by Bhide et al. where administration of betel leaves extract lowered the benzo pyrene induced fore-stomach papillon in Swiss mice. Maximal inhibition of papilloma development was observed in mice receiving hydroxychavicol-a constituent of betel leaves extract.

Thus, there is abundant evidence showing beneficial effects of betel leaves alone in experimental animals, but its validation in humans is still lacking. There is no head to head comparison of incidence of oral cancer in Quid chewers with or without betel leaves.

Shetty et al. in this issue of SAJC have nicely demonstrated the advantage of betel leaves in maintaining salivary ascorbic acid levels in humans. Salivary ascorbic acid may help prevent carcinogenesis in the oral cavity, but the effects of quid/tobacco at other sites of body may still continue. At the same time, there is no long term follow up of study patients which could have given an insight into the development of oral cancer in Betel Quid v/s Quid chewers alone. Based on this study, we cannot recommend chewing of Quid even with Betel leaves as there is no long term follow up and more studies including epidemiological and basic science studies are warranted to clearly establish the role of betel leaves in preventing carcinogenesis.

This heart-shaped leaf is loaded with good health

HEALTH BENEFITS OF CHEWING PAAN OR BETEL LEAVES

From using it in prwyers and religious ceremonies to eating it in the form of ‘paan’, betel leaves contain many curative and healing health benefits. The leaves are full of vitamins like vitamin C, thiamine, niacin, riboflavin and carotene and a great source of calcium. Since betel is an aromatic creeper, you can easily grow it as an ornamental plant in your homes and derive the maximum health benefits from the same.

Often referred to as a paan leaf, here are some medicinal properties of the betel leaf.

● Helps in treating diabetes: it is believed that the components present in betel leaves can reduce the level of sugar in the blood, thus treating diabetes.

● Aids in weight-loss: Betel leaves can be used effectively by people who are trying to shed weight. It reduces ‘Medha dhatu’ (body fat) and increases the metabolic rate of the body.

● Prevents carcinogens that lead to cancer: Chewing betel leaves is known to prevent oral cancer as it helps maintain the levels of ascorbic acid in the saliva. All you need to do is boil 10 to 12 betel leaves for a few minutes and add honey to the boiled water. Drinking this on a daily basis can help.

● Heals wounds: Betel leaves, when applied over a wound and bandaged, can heal a wound and accelerate the healing process. They are also widely used in Ayurveda for treating boils.

● Cures headache: If you are suffering from a severe headache, betel leaves can come to your rescue. The leaves have cooling properties which provide instant relief from the ache when applied externally.

#Paku fern #are packed with antioxidants, vitamin C benefits and vitamin A. The combination of such vitamins and minerals are able to prevent the development of cancerous cells by fighting free radicals effectively. Also it is packed with potassium. That could help reducing the blood pressure by eliminating the excessive sodium in the blood stream.  When blood pressure is under control, stroke and heart attack could be prevented.

Fern is well known as one of the ornamental plants commonly grows in the pot to be put in the corner of the room.  Who could guess that there is actually such thing like the health benefits of fern leaves in this 🌎? Though of course not all types of fern contain amazing health benefits because when it comes to the variety of ferns, you must be surprised to find out about how long the list is.

Generally fern is one of the plants in the group of vascular plant which have neither flowers nor seeds.  It reproduces through spores and commonly found as ornamental plants though some varieties of fern are actually edible and quite popular among the Asians in Indonesia and Malaysia regions which is well known as paku, the Malay for nail in English, due to its appearance which is quite spiky.  Due to its ability to reproduce via spores, this plant required moist and woody habitats in where the plant could grow optimally.  However, there are also some varieties of fern that could grow in desert and even rocky conditions.

NUTRITIONAL VALUES OF FERN LEAVES

You must be surprised to the fact that the humble fern leaves actually contain quite high amount of protein and minerals like zinc, potassium and calcium.

Furthermore, it is also the excellent source of vitamin A, vitamin C and some vitamin B complex.  Among the locals who are familiar with fern as edible vegetables are considering this plant to be one of the plants with home remedy quantities. 

HEALTH BENEFITS OF FERN LEAVES

■  SUPPORTS THE BONE HEALTH

One of the amazing medical properties found in fern leaves is calcium.  It means, this green vegetable is great for bones and teeth because they are the main benefits of calcium.

■  HELPS REDUCING THE SYMPTOMS DURING PMS

Though fern leaves are not recommended for women during pregnancy but this vegetable is highly recommended for women to be consumed during PMS because ferns are packed with minerals to help reducing the symptoms caused by PMS.

■  PROMOTES OPTIMAL FUNCTION OF NERVE SYSTEM

To make sure your nerve system is fully working you have to make sure that the absorption of minerals is optimal.  Fern leaves are packed with minerals that will be beneficial to promote optimal function of nerve system.

Moreover, fern leaves also contain thiamine, one of the vitamin B which helps optimizing the function of nerve system.

■  EXCELLENT SOURCE OF PHOSPHORUS

When talking about minerals, phosphorus is the least popular one but with prominent functions.  This minerals will make sure optimal utilization of fats and carbohydrate to prevent excessive body weight.  A serving size of fern leaves could help fulfilling the daily intake of phosphorus.

■  PACKED WITH IRON

Besides phosphorus and calcium, fern leaves are also packed with iron.  Iron is one of the important minerals and the main health benefits of iron is promoting the production of red blood cells.  RCBC is essential to distribute oxygen and nutrient to the whole body system.

■  PROMOTES HEALTHY VISION

Fern leaves also packed with vitamin A which means this plant is great for vision.  Those who are currently suffering from poor eyesight is highly recommended to add fern leaves to their daily diet to help reproducing the symptoms and promoting healthy vision.

■  PREVENT THE DEVELOPMENT OF CANCEROUS CELLS

Fern leaves are also packed with antioxidants, vitamin C benefits and vitamin A.  The combination of such vitamins and minerals are able to prevent the development of cancerous cells by fighting free radicals effectively.

■  GREAT FOR HEART

One of the reasons why fern leaves are great for heart is because it is packed with potassium. Potassium is one types of electrolyte and one of the benefits of potassium could help reducing the blood pressure by eliminating the excessive sodium in the blood stream. When blood pressure is under control, stroke and heart attack could be prevented.

FOOD RECOMMENDED FOR DIABETIC PATIENT

Those who have been diagnosed with certain types of diabetes must known that managing their daily diet is not as easy as it used to be. However, fern leaves could be an excellent dish for diabetic patient because it is friendly for them because fern leaves could help reducing the blood sugar level.

■ IMPROVE APPETITE

There must be the time when you lose your appetite to eat. Well, why don’t you add fern leaves to your daily diet to help overcoming the condition? Fern leaves could be great addition to those who are currently in recovery state.

CAUTIONS OF FERN LEAVES

There are some facts about fern leaves you should aware of and some of them are cautions you should know.

You should know that not all types of fern leaves are edible. Some inedible fern could be very toxic if you eat them.

● Allergic reactions is one of the common thing when it comes to fern leaves especially those that are growing in the wild.

● Due to some specific compounds, ferns are not supposed to be consumed by women during pregnancy. Though the case reported regarding this matter is small but still it is better to be in safe zone.

● To get all the health benefits of fern leaves are by consuming them in moderate amount only because some studies stated that large dosage of ferns could lead to muscle weakness.

● There are some reasons why you should know where your ferns came from and better to consume organic vegetables only.

If you are from Asia, you must be very familiar with fern plants because they could easily grow in your back yard even when you are not growing them yourself. Among the Asians, ferns could be considered weeds because they could grow vigorously. However, now since you have find out the amazing health benefits of fern leaves surely you should think twice to kill them.

#Macademia nuts #are loaded with flavonoids and tocotrienols, antioxidants that safeguard your body against cellular damage and disease. Macadamia nuts, are also rich in monounsaturated fats, a type of fat that may boost heart health by lowering your total and LDL (bad) cholesterol levels. These nuts are low in carbs and sugar and have a moderate fiber content. This combination makes them unlikely to spike your blood sugar levels, which may be especially beneficial for people with diabetes and lower your risk of heartdisease.

Macadamia nuts are tree nuts that have a subtle, butter-like flavor and creamy texture.

Native to Australia, macadamia trees are now grown in various places around the world, such as Brazil, Costa Rica, Hawaii, and New Zealand.

Like most other nuts, macadamia nuts are rich in nutrients and beneficial plant compounds. They’re also linked to several benefits, including improved digestion, heart health, weight management, and blood sugar control.

HEALTH BENEFITS OF MACADAMIA NUTS

■ RICH IN NUTRIENTS

Macadamia nuts are calorie-rich nuts that are high in healthy fats, vitamins, and minerals. One ounce (28 grams) offers:

Calories: 204

Fats: 23 grams

Protein: 2 grams

Carbs: 4 grams

Sugar: 1 gram

Fiber: 3 grams

Manganese: 58% of the Daily Value (DV)

Thiamine: 22% of the DV

Copper: 11% of the DV

Magnesium: 9% of the DV

Iron: 6% of the DV

Vitamin B6: 5% of the DV

Macadamia nuts are also rich in monounsaturated fats, a type of fat that may boost heart health by lowering your total and LDL (bad) cholesterol levels.

These nuts are low in carbs and sugar and have a moderate fiber content. This combination makes them unlikely to spike your blood sugar levels, which may be especially beneficial for people with diabetes.

Macadamia nuts are rich in vitamins, minerals, and fiber, yet low in carbs and sugar. What’s more, they boasts healthy monounsaturated fats.

LOADED WITH ANTIOXIDANTS

Like most nuts, macadamia nuts are a great source of antioxidants.

Antioxidants neutralize free radicals, which are unstable molecules that can cause cellular damage and increase your risk of conditions like diabetes, Alzheimer’s disease, and heart disease.

Additionally, macadamia nuts boasts some of the highest flavonoid levels of all tree nuts. This antioxidant fights inflammation and helps lower cholesterol.

Furthermore, this nut is rich in tocotrienols, a form of vitamin E with antioxidant properties that may help lower cholesterol levels. These compounds may even protect against cancer and brain diseases.

Macadamia nuts are loaded with flavonoids and tocotrienols, antioxidants that safeguard your body against cellular damage and disease.

■ MAY BOOST HEART HEALTH

Macadamia nuts may lower your risk of heart disease.

Various studies suggest that eating 0.3-1.5 ounces (8-42 grams) of these nuts daily can lower total and LDL (bad) cholesterol levels by up to 10%.

Interestingly, a small study in people with high cholesterol noted that a diet rich in macadamia nuts reduced levels of this blood marker as much as a heart-healthy, low-fat diet recommended by the American Heart Association.

What’s more, eating 1.5-3 ounces (42-84 grams) of macadamia nuts each day may significantly reduce markers of inflammation, such as leukotriene B4. Inflammation is a risk factor for heart disease.

Researchers believe the heart benefits of macadamia nuts may come from their high monounsaturated fat content.

This fat is consistently linked to better heart health and a lower risk of stroke and fatal heart attacks.

Macadamia nuts are rich in heart-healthy monounsaturated fats. Eating small amounts each day may help reduce heart disease risk factors, such as high cholesterol and inflammation.

MAY REDUCE YOUR RISK OF METABOLIC SYNDROME

Metabolic syndrome is a cluster of risk factor, including high blood sugar and cholesterol levels, that raise your risk of stroke, heart disease, and type 2 diabetes.

Research shows that macadamia nuts may protect against both metabolic syndrome and type 2 diabetes.

For instance, one recent review linked diets rich in tree nuts, including macadamia nuts, to reductions in fasting blood sugar levels.

The diets included in this review had people eat 1-3 ounces (28-84 grams) of tree nuts per day. They experienced significantly improved levels of hemoglobin A1c, a marker of long-term blood sugar control.

Furthermore, diets rich in monounsaturated fats – which comprise 80% of the fat in macadamia nuts – may help reduce risk factors for metabolic syndrome, especially in people with type 2 diabetes.

In general, nut intake is also linked to lower blood sugar and body weight in people with metabolic syndrome or type 2 diabetes

Regularly eating tree nuts, including macadamia nuts, may reduce your risk of metabolic syndrome and contribute to lower, more stable blood sugar levels.

■ MAY AID WEIGHT LOSS

Despite being rich in calories, macadamia nuts may help you lose weight.

This may be partly explained by their amounts of protein and fiber, two nutrients known to reduce hunger and promote feeling of fullness.

Research further shows that a portion of the fats in nuts may remain in the nuts fibrous wall during digestion. Thus, macadamia and other nuts may provide fewer calories than previously thought.

In one 3-weeks study, 71 young Japanese women ate bread daily with either 10 grams of macadamia nuts, coconut, or butter. Those in the macadamia group lost 0.9 pounds (0.4 kg) by the end of the study, while those in the other groups remained at the same weight.

Macadamia nuts are also rich in monounsaturated fats, especially the omega-7 fat palmitoleic acid, which may protect against unwanted weight gain.

In one 12-week study, obese mice fed high-fat diets with large amounts of macadamia oil – rich in palmitoleic acid – had significantly smaller fat cells than those given none of this product.

However, it’s unclear whether macadamia nuts offer the same benefits in humans.

Macadamia nuts may reduce hunger and promote feeling of fullness, which can benefit weight loss. They may also provide fewer calories than previously believed.

MAY IMPROVE GUT HEALTH

Macadamia nut contain fiber, which can benefit your digestion and overall gut health.

As is the case with most nuts, the soluble fiber in macadamia nuts can acts as a prebiotic, meaning that it helps feed your beneficial gut bacteria.

In turn, these friendly bacteria produce short-chain fatty acids (SCFAs), such as acetate, butyrate, and propionate, which can reduce inflammation and protect against conditions like irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis.

Some evidence suggests that SCFAs may even reduce your risk of diabetes and obesity.

The soluble fiber in macadamia nuts aids your digestion by feeding your beneficial gut bacteria. In turn, this can improve your gut health.

OTHER POTENTIAL BENEFITS

Emerging research suggests that macadamia nuts may offer a few additional health benefits, including:

PROVIDING ANTICANCER PROPERTIES

Macadamia nuts contain flavonoids and tocotrienols, plant compounds that test-tube studies indicate may help fight or kill cancer cells. However, more research is needed.

■ BOOSTING BRAIN HEALTH

Test-tube and animal research shows that tocotrienols may also protect brain cells from conditions like Alzheimer’s and Parkinson’s. Still, human research is needed.

■ BUMPING UP YOUR LONGEVITY

Regular intake of nuts, including macadamia nuts, may help cut your risk of dying prematurely by around one-third.

Regularly eating macadamia nuts may reduce your risk of dying prematurely and help protect against cancer and brain diseases. It’s important to note that more research is needed before strong conclusions can be made.

EASY TO ADD TO YOUR DIET

Macadamia nuts are found in most supermarkets but can also be ordered online. They’re versatile and easy to incorporate into most diets.

In general, raw macadamia nuts are the healthiest form. Dry-roasted ones provide a good alternative if you don’t have the time to roast them yourself, but try to stay away from oil-roasted versions, which contain unnecessary added fats.

You can snack on whole macadamia nuts, grind and sprinkle them onto soups and warm dishes, or swap them for croutons in salads.

Macadamia butter is another way to enjoy this nuts. Like peanut butter, it can be spread on bread, crackers, and fruit slices, or added to oatmeal or yogurt.

Finally, these nuts can be soaked and ground into a paste to make dairy-free cheese or milk. This paste can also provide a base for various desserts.

Macadamia nuts can be stored at room temperature for one to five months, ideally in an airtight container. Storing them in your refrigerator will keep them fresh even longer — up to one year.

Macadamia nuts are a versatile addition to most diets. They can be eaten whole, ground, raw, roasted, or as a nut butter and make for an interesting addition to main courses, snacks, and desserts.

THE BOTTOM LINE

Macadamia nuts are rich in vitamins, minerals, fiber, antioxidants, and healthy fats.

Their potential benefits include weight loss, improved gut health, and protection against diabetes, metabolic syndrome, and heart disease.